Dirt Nap Diaries

Episode 6: The invisible part of training: How to really recover

• Brittany Olson • Season 1 • Episode 6

Share episode

Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.

0:00 | 32:31

What if I told you the hardest part of training isn’t the miles, the climbs, or the workouts—it’s the recovery?

In this episode of Dirt Nap Diaries, I’m breaking down what recovery after big efforts actually looks like. Whether it’s your first 10K, a monster long run, or an ultra that leaves you wrecked, recovery isn’t wasted time—it’s where the adaptations actually happen.

I’ll share how to stop rushing back too soon, why gadgets don’t replace the basics, and what recovery looks like when you’re an everyday athlete juggling work, kids, pets, and life stress on top of training. You’ll also hear why emotional recovery matters just as much as physical, and how to navigate the post-race blues without feeling broken.

What you’ll hear in this episode:

  • Why recovery is training—not a break from it.
  • The three things that matter most: sleep, food, and gentle movement.
  • What not to do in recovery (and the traps I see athletes fall into).
  • How to handle the post-race emotional crash without panicking.
  • Why everyday athletes actually need recovery more than elites.
  • A practical recovery timeline you can actually follow.

If you loved this episode, download it, share it with a trail buddy, follow the show, and leave a review or rating—it helps more everyday trail runners find Dirt Nap Diaries.

Links & Resources for This Episode